Three exercises to keep your mind clear
Do you want to maintain clarity of thinking for a long time? Start with squats! Don’t forget to add lunges, leg swings, and glute bridges. A ten-year study at King’s College in London found that strong leg muscles play a key role in maintaining mental alertness as we age.
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the experiment involved 324 female twins aged from 43 to 73 years. The results proved that participants with more developed leg strength showed better cognitive performance than their sisters with less strong thighs and calf muscles. According to Claire Steeves, a researcher on the project, “Even small changes in daily activity can help not only keep you physically fit, but also keep your mind sharp into adulthood.”
Effective exercises for strong and toned legs
Shoulder bridge with diagonal swings
The muscles of the abs, quadriceps and buttocks are included.
- Lie on your back on a mat with your knees bent and your feet flat on the floor. Place your arms along your body on the mat. Raise your hips, aligning your body from shoulders to knees as if forming a straight line. Raise your left foot a little higher and place it under your right thigh, moving your left knee to the side.
- Without lowering your hips, pull your left knee toward your right, then without pause, straighten your left leg and lift it diagonally to the left and up. Return to the starting position. Perform 20 reps and switch sides.
Tip: To enhance the effect, hold the limb at the top point for 1-2 seconds and concentrate on the work muscles buttocks and abs. Watch your breathing – exhale as you lift your hips and legs.
Swing your legs from a sitting position
The gluteal muscles, quadriceps and hamstrings are involved.
- Stand straight, feet shoulder-width apart, arms at your sides. Bend your knees slightly and lean forward, touching your hands to the floor a few centimeters from your feet.
- Raise your right leg back 10 cm from the floor, and turn your left knee slightly to the left.
- Straightening your supporting leg, rise up while simultaneously moving your right leg back and diagonally. Then return to the starting position. Do 20 repetitions and change legs.
Good to know: Keep your core tight throughout the exercise, avoiding excessive arching in your lower back. This will help protect your back and increase the effectiveness of the workout.
Curtsies
Trains the abdominal muscles, glutes, inner thighs, quadriceps, and hamstrings.
- Stand up straight with your feet shoulder-width apart, bend your elbows, and hold your arms at your sides at chest level.
- Lunge backward with your left leg and diagonally to the right, maintaining a 90-degree angle at your knees. Simultaneously, extend your left arm forward and lower your right arm down.
- As you rise, shift your weight onto your right leg and step your left leg out to the side at hip level, maintaining a 90-degree angle under your knee. Quickly return to the starting lunge. Repeat 20 times and switch sides.
Tip: To develop balance and coordination, perform the movement smoothly and deliberately, controlling each step. If you feel tired or off-balance, take a break and rest Additional Leg Training Tips frequency: For visible results, leg workouts should be performed at least three times a week.
Additional tips for leg training
- Frequency: For visible results, leg training should be performed at least 3 times a week.
- Warm-up: Before each workout, be sure to do a light warm-up to prepare your muscles and joints for the load and reduce the risk of injury.
- Stretching: After completing exercises, don’t forget to stretch your leg muscles and thighs. This will improve flexibility and speed up recovery.
- Nutrition and Hydration: Good nutrition and adequate water intake significantly impact the quality of your workout and muscle recovery.
